South Beach Babes and Dudes … what do you do to work out ?? : South Beach Diet Forum : Active Low-Carber Forums

#46 ^

Sun, Oct-29-06, 02:43

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Quote:

Originally Posted by foxgluvs

Am I getting this...? Does it mean that you should do the weights etc before the walking machine and cross trainer and stuff like that?
Just checking that's what it actually means!

Yes, it does mean that you should weight train before you use the treadmill and cross trainer etc.

Your body uses the glycogen you have stored for energy during weight training and cardiovascular exercise. During weight training glycogen stores are the only energy source used, so doing your cardio before weight training will substantially deplete the glycogen stores needed to complete a proper weight training routine.

Completing your weight training before your cardio also significantly decreases you glycogen stores. However, when you begin your cardio, your body has less glycogen to burn and so switches to burning more of your stored fat.

So, to reach you optimum fat burning stages and to have the proper energy to do your programme, you should do your weight training before your cardio.

The following article explains it very well:

Barbells Before Bikes: Stop Doing Cardio Before You Weight Train!

Sponsored Links

#47 ^

Mon, Oct-30-06, 08:27

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Power Walking

A great article with tips about power walking:

Quote:

Power walking

Joanna Hall
Saturday, October 28, 2006
The Guardian
London, UK

What the expert says...
Nina Barough founded Walk The Walk Worldwide, the health charity that organises the Playtex MoonWalk. She advises...

Get the right shoes
If your feet hurt, everything hurts. The beauty of power walking is that the only kit you need is a good pair of walk-specific shoes that are padded and cushioned in all the right places and will support you comfortably mile after mile.

Variety keeps motivation
Plan your route so you know where you are going and how far. It's more interesting if the route is circular, and even better if it runs through a park. Plan two or three different routes of different distances for variety.

Set a goal
Depending on your fitness, your goal could be three miles or a marathon. Once you have set the goal, break it down into small, achievable pieces, so you can celebrate success on a weekly basis.

Keep bending
Stretching before, during and after a power walk is essential, and will make a huge difference to your flexibility and comfort. If you do it properly, it can be really enjoyable and give you a great sense of wellbeing and coordination.

Use your arms
Often, people do not realise that it is the arms that control the speed. The more you work them, the faster your feet will go. To get a really good pace, work on using your arms and taking a shorter stride, adding more steps to your mile.

Make it your time
I love walking alone and find it quite meditational, but I also love walking with friends - as long as talking doesn't slow down my feet.

Start stretching in bed
Lying on your back, point your toes down the bed and away from you, which will give a good stretch on your shins and the front of your legs. Then point your toes up and feel the stretch on your calves. A fantastic way to start the day.

Getting started

Active travel
Swapping one trip by car, bus or other transport a day for doing the journey on foot is one of the simplest and easiest ways to get walking. Some good in-car satellite navigation systems show walking routes, detailing the exact distance and the time it will take you.

Pedometer power
Wearing a pedometer for at least three consecutive days - including at least one weekend day - to establish average daily number of steps can be a real eye-opener as to how much walking you actually do or don't do. Aim to increase this daily average by 5-10% each day for a week. A daily accumulated step count of between 7,500 and 10,000 is a good target to aim for. When choosing a pedometer, make sure you get a good one - some models have an error rate of more than 58%. A 3% level of error is the industry standard but, best of all, look for a model with only a 1% error.

Find a route
If scenic walking is for you, visit walkingworld.com, which features a database of 3,000 British walks with printable Ordnance Survey maps, detailed photographs and helpful tips for every major decision point on every walk.

The gear
Your footwear will be the most important asset. Merrell, Salomon and Meindl are popular brands for hill and mountain terrain, while Adidas and Reebok cater for more recreational pursuits. If you want the best, invest in a pair of MBTs, providing core stability for your ankles; they improve posture and have been shown to reduce joint forces by 200-300%.

Lightweight waterproof outerwear is essential for keeping you dry, while technical base-layers and fleeces will keep you warm in cold weather. A baseball cap or hat with a peak, while not essential, is useful to shield your eyes from drizzle or sunlight.

Walking poles used in Nordic walking are particularly beneficial for older people. Research from Brighton University has shown that Nordic walking with poles burns 25% more calories than normal walking at the same speed.

The downside

Walking too slowly is the main reason individuals become disillusioned, because they feel results take too long. For health and fitness improvements, we're not talking a dawdle around the shops: you need to walk with pace and establish your breakpoint.

Bad weather: Sadly, the British weather means you can expect to get wet. However, according to the Met Office, East Anglia is your best bet for a dry walk - last year there were only 115 days of rain compared with 200 days in the west of Scotland.

Fashion faux pas: Walking to work in your skirt and trainers is not the best look, but you can always slip into your heels once you get there.

Sore shins: Inflammation of the anterior tibialis muscle at the front of the shin is common when walking distances on hard surfaces are increased. Minimise it by lying on your back, with your feet flat on the floor. Lift your toes off the floor, drawing them into your shins.

http://lifeandhealth.guardian.co.uk...1933486,00.html

#48 ^

Mon, Oct-30-06, 12:23

foxgluvs

From Flab to Fab!

Posts: 11,752

Plan: Fat Flush / SB
Stats: 300/225/185 Female 5ft 8"

BF:No Thanks
Progress: 65%

Location: UK

Thanks for the info Demi. I tell you what, I went to the gym and tried the above - did the weights first then cardio - MAN that was more dificult!!! I sweated BUCKETS! Thanks for the info, its really useful!

#49 ^

Fri, Nov-03-06, 23:01

icemanjs4

Senior Member

Posts: 521

Plan: South Beach
Stats: 280/211/200 Male 5' 9"

BF:
Progress: 86%

After reading this thread, I decided to change a big part of my workout routine this week. Rather than doing cardio first then lifting weights, I decided to lift weights first then do cardio like you gals recomended. I'll post my observations today, and then I'll update when I weigh in to see if it made a difference.

Observations: The weight lifting was a little bit easier, but not tremendously. I upped some of my routines by 2.5lbs - maybe because I've gotten stronger, or maybe I just wasn't as fatigued from having run 35 minutes on the eliptical.

The cardio afterwards was significantly harder to do. On the days I did upper body, I found myself lacking some energy. It took a good 10 minutes or so to get back into the routine. After that I pretty much went on autopilot. But I definitely felt different doing my cardio this time. On the day I did lower body, it was naturally harder to get started because my legs were already exhausted. Again though, after 10-15 minutes of cardio, i was back in a groove and had little problem proceeding to finish. I do think I pushed myself a little less harder on the cardio than I sometimes do though.

We'll see if this made any significant difference in weight loss this week.

#50 ^

Sat, Nov-04-06, 09:36

icemanjs4

Senior Member

Posts: 521

Plan: South Beach
Stats: 280/211/200 Male 5' 9"

BF:
Progress: 86%

OK, update. I lost 3 lbs this week. So maybe the order of excercise really does matter. As much as I didn't like it, I will try it again this week and see if I have yet another week of good results.

#51 ^

Tue, Nov-07-06, 14:33

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Quote:

Originally Posted by icemanjs4

OK, update. I lost 3 lbs this week. So maybe the order of excercise really does matter. As much as I didn't like it, I will try it again this week and see if I have yet another week of good results.

Great to hear that you're giving it go

#52 ^

Tue, Nov-07-06, 14:39

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Keep fit in winter

A great article on motivating yourself to exercise during the winter, and some good exercise recommendations:

Quote:

Keep fit in winter

As the cold nights draw in, bleak morning jogs give way to extra duvet snuggling while we indulge in lie-ins and comfort food. Lawrence Booth on how to avoid the descent into seasonal sloth

Tuesday November 7, 2006
The Guardian

If it was hard enough keeping fit during the summer, you might just have noticed that Mother Nature is starting to up the ante. The days are getting shorter, the evenings colder, and the nights wetter. Your sofa has adopted an alarming, come-hither countenance, and the only reason you're braving the evening chill is to hustle for the warmth of the pub. So how, as the no-prisoners-taken British winter approaches, are you supposed to get up, get moving and get into shape?

The first hurdle to confront your creaking limbs is that of motivation, which is easier said than done when your alarm clock goes off while the streetlights are still on. "I usually ask my clients to write down between three and five goals," says Amelia Watts, a holistic exercise specialist. "Looking good for the Christmas party is a classic aim, or going on a skiing holiday, or heading somewhere warm. I might get them to stick notes on to their mirror at home to remind them.

"On a more immediate note, you can try keeping your gym shoes or kit by the front door. Often it's the hassle of having to think about it that puts people off. Or block some time off at the start of the week for exercise, so you can't use the excuse later on that you're seeing your friend down the pub."

The fitness and diet expert Joanna Hall recommends a lateral approach. "It helps if you look at exercise as you do your wardrobe: try to adopt a sense of seasonality. If you're fed up with jogging, for example, then think of November as a very good month for cardiovascular activity and weight loss because December is the month for parties. In other words, it's good to get some cardio in the bag. Then, in December, you might look to do more posture-orientated work - quick-fix stuff, without neglecting your daily walk."

"Posture can make people look leaner. Pilates can help, plus some abdominal work. January is another good month to look at posture and in February you're back to weight loss. In a sense, it's getting away with as little as possible where people don't have much time, but without neglecting the health aspect."

A spokeswoman for the National Register of Personal Trainers confirms that the last three weeks have seen a big increase in the number of clients signing up, a trend she puts down to the fact that parents have been freed from the constraints of the school holidays. And Watts, whose company - Benefit Personal Training - offers home-based assistance, agrees that November is the time that business starts to take off. August, she says, is the quietest month of the year.

It seems, then, that we are aware that the potential food-and-drink excesses of the pre-Christmas months require decisive and pre-emptive action. Research suggests that the winter months require most of us to up the level of our activity, simply because the cold persuades us to cut back on a whole raft of simple-but-effective calorie-burning activities, such as walking to the shops or doing the gardening. A recent study by the Journal of the American College of Cardiology found that heart attacks in the US were 53% more likely during the winter, but there are good psychological reasons for staying fit as well. "SAD (seasonal affective disorder) is the most common form of depression and it affects many people at this time of year," says Claire Smith of Leisure Connection health clubs. "Regular moderate exercise releases essential endorphins to keep the blues at bay."

Jogging remains popular, but the weather means you have to plan more carefully than you did during the summer months. Warm up before you head out, take three layers - one to absorb sweat, one for insulation, and one to protect you from the elements - and if the wind is up, run into it on the way out and with it on the way back. But there are problems. Slippery pavements can be especially hazardous in the dark, and not everyone feels safe jogging alone. There is also the risk of coming down with a cold if you sweat and are not insulated properly.

The gym and the swimming pool present obvious indoor solutions, but unless you live in a five-star hotel or have a regular exercise partner who will make you feel bad about letting them down, the chances are you're going to have to brave the winter evening by yourself to get there in the first place. It can be enough to put anyone off - even those of us who don't regard the gym as Dante's 10th circle of hell.

"The best place to start is with easy exercises that you can do in your bedroom or a small, confined area," says Dale Naylor, the clinical director of Physiotherapy Network and physiotherapist for Surrey cricket club. "I'd suggest five or six exercises to do for 30 minutes, three times a week. There are abdominal exercises such as the plank, where you lie on your forearms, raise your body off the ground and hold the position. Then there are star jumps, which give great mobility through the spine - although it's important to make sure you have had no back pain before.

"Hamstring exercises are also important, such as lying on your back and lifting your hips up towards the ceiling with your knees bent at about 30 degrees. Then there's the exercise I call the Superman, where you are lying on your stomach and you raise alternate arms and legs, about 10 times on each side. The push-up is very important too. Once you've got into the process of exercising it becomes self-motivating."

Enjoyment is crucial, says Watts, "as you are more likely to push yourself to do something you find fun. And you can try keeping a record of all the positive effects from your exercise routine - if you have lost a pound, for example, or you are waking up more refreshed." As well as floor-based exercises, she also recommends walking up and down the stairs and skipping.

But outdoor activity in the winter need not be considered a last resort. In fact, it is probably a necessity - it's just that we might be doing it at the wrong time of day. "You miss out on sunshine and vitamin D during the winter," says Watts, "so get out of the office and do some exercise during your lunch break." A brisk half-hour walk ought to get the circulation moving.

So, you've got the motivation, you've got the variety, you've got the exercises. You know exercise is better when you're having a laugh and you're doing it with a friend. The last, crucial, piece in the jigsaw is to avoid the old trap of easing off completely in December before sticking a little too obsessively to your new year's resolution. "How many people drop off over Christmas, then reach January and overdo it?" asks Dale Naylor. "They kill themselves, sometimes literally." Boring though it sounds, steady and constant will almost certainly win the race.

http://lifeandhealth.guardian.co.uk...1941270,00.html

#53 ^

Tue, Nov-07-06, 19:26

icemanjs4

Senior Member

Posts: 521

Plan: South Beach
Stats: 280/211/200 Male 5' 9"

BF:
Progress: 86%

Quote:

Originally Posted by Demi

Great to hear that you're giving it go

I'm trying for week 2. We'll see what happens on Saturday :-)

#54 ^

Thu, Nov-09-06, 09:51

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Get fit for skiing

I love skiing, but you do need to be fairly fit. The following is a great article about how you can get into shape before you start:

Quote:

Get fit for skiing
by Sean Newsom

Planning a ski trip this winter? Then put this newspaper down immediately, and go and do some squat pulses. Dr Steve Ingham, physiologist at the English Institute of Sport, and author of Fit to Ski, says you’re asking for trouble if you don’t get into shape before skiing.

“The average skiing holiday involves six hours of vigorous exercise a day for an entire week, at altitudes above 1,500 metres,” he says. “How many people come out of their working routines ready for that?” It’s not just a question of being too weak to ski a full day, as Ingham points out that lack of fitness increases the risk of injury.

In order to prepare properly, he suggests a 12-week schedule focusing on the four key areas of strength, stamina, stability and flexibility. Stamina comes first because most people find the length of the skiing day a shock. Cycling is a good way to build it, but running is better because it helps prepare your bones for the bumps and jolts of a fast descent on snow. Ideally you should do both, once each a week.

Alongside your endurance training you should also work on improving the flexibility of your back, legs and shoulders with a programme of stretching, and build the strength of your quadriceps and abdomen with squat pulses and crunches. Build up from one session to three a week.

Ski boots can inflict a lot of strain and pain on feet and ankles, so toughen them up by standing on one leg every day and rocking back and forth. This simple exercise will also increase your stability on skis.

It sounds daunting, but as Ingham points out your reward will come in heaven — or rather the closest thing most skiers know to heaven, the mountains in winter. “We spend a fortune on our ski holidays,” he says. “By training hard beforehand we can ensure that it’s money well spent.”

www.ifyouski.com

Offers a comprehensive range of skiing-related exercises

www.skiersedge.co.uk

Home of the Skier’s Edge company, which has pioneered ski conditioning/exercise machines

www.skiclub.co.uk

The website of the Ski Club of Great Britain gives a twice-weekly report on global snow conditions, and member feedback on resorts

http://travel.timesonline.co.uk/art...Holidaysubtype=

#55 ^

Thu, Nov-09-06, 10:15

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Beat backache for good

I can't remember where I got this article from originally, but I thought I'd post it here because the exercises are not only brilliant if you have a back problem, but done regularly they also help to prevent problems too:

Quote:

Beat backache for good

There are three crucial elements to keeping your back healthy - mobility of the vertebrae, elasticity of the muscles, and strength exercises to maintain posture and daily function. Here is Joanna Hall's fitness programme.

Cat curls with limb lift
A combined mobility and strength exercise that can be adapted according to ability.

On your hands and knees form a box position, knees over hips and shoulders over wrists: your limbs should form straight sides of a square box and your back should be flat. Pull your tummy muscles in firmly and arch your spine up towards the ceiling. Hold this position, breathing smoothly, feeling your belly being scooped up towards your backbone. Now reverse this position, passing through the flat back position you started with, gently arching your spine in the opposite direction so it dips down to the floor. Ensure your stomach muscles and pelvic floor are pulled in to support your spine. Aim to do four to eight complete arches.

To make this exercise harder, you can challenge your balance, and strengthen your back extensor muscles. In the flat back position slowly lift one leg off the floor, extending it back into a straight line behind you, while extending the opposite arm out in front. Pull tightly up through your abdominals, pelvic floor and bottom to provide internal stability. Lower the leg and arm and repeat on the other side. Once this feels relatively easy, you can challenge yourself further by performing the leg lifts with your eyes shut. This tests the sensory receptors responsible for good balance.

Wall rolls
This simple Pilates-style exercise helps to maintain functional mobility throughout the spine as well as assisting the abdominal muscles to provide support.

Stand with your back to a wall, adjusting your feet so they are a little way from the wall and each part of your back, hips, lower spine, waist, torso and head touches the flat surface. With the knees slightly bent, slowly drop your head forward, chin to chest, as you peel off each part of your spine, from your head to your hips, slowly to the floor. Try to create as tight a curl as possible through the spine, challenging each vertebra to progressively come off the wall; your arms will be hanging loosely by your side as you roll down. Keep the hips in contact with the wall throughout and slowly uncurl to an upright position, placing each vertebra back in contact with the wall. Try not to rush: one whole roll-down cycle should take at least four counts down and four counts up. Aim to do four to eight repetitions.

It is likely that you will experience "sticking points". This is when you find it difficult to peel your spine bit by bit off the wall and instead the spine seems to come away in sections. You own personal sticking points will depend on the mobility of your spine and any muscular imbalances. Do persist - you will see big improvements.

Seated back press
This is a simple back-strengthening exercise that can be done at home or in the office - all you need is a chair with a high back.

Sit upright and forward in the chair. Have both feet flat on the floor directly under the knees. Make sure your abdominals are contracted and your back is straight. Place your hands across your chest with the fingers resting on the shoulders. Slowly start to lean back until your shoulders touch the back of the chair (about 110 degrees) and flatten the abdominals as you move into position. Slowly come back to an upright position using the abdominals to support your back. If you have a weak back, keep your hands on the side of the chair for extra support and reduce the range of movement. Add a small weight across the chest to make this more challenging.
Repeat five to 10 times.

Lower lumbar back stretch
This stretches one of the hard-to-isolate back muscles, the quadratus lumborum. It is a difficult muscle to stretch, and tightness can cause limited mobility and discomfort.

Stand with your back against the wall. For this exercise you need to keep the whole of your spine flat against the wall; to avoid the lower spine coming away from the wall, position your feet a little way from it and soften your knees. Extend your arms up over your head. Keeping the spine and arms in contact with the wall, slowly stretch over to one side, extending through your arms as you reach. This is a gentle exercise and you will not be able to bend too far. You should feel a gentle stretch in the lower part of your spine and across the pelvis. Hold for 10-30 seconds, slowly return to start position and repeat on the other side.

Lying side rotation
This helps to maintain rotational function of the vertebrae, as well as flexibility of the back muscles.

Lie flat on the floor and gently bring one leg in at a time so your knees are lifted off the floor and over your hips. Take the arms out to the side, level with the shoulders, to provide balance. Slowly keeping your stomach muscles contracted and both knees together, lower your knees to the left. Try to keep the knees close to your waist, as opposed to stretched out away from the body. You should feel a gentle stretch to your spine, across your outer thigh and waist. Exactly where you feel the stretch will depend on where you are most tight. Hold for 10-30 seconds, pull your stomach muscles in and repeat on the other side.

The good cardio guide
Warming up and cooling down are essential components in any cardio work, but are particularly important if you are prone to back problems. A warm-up should consist of gradually increasing your body temperature to assist physiological responses, as well as mobility work to help your joints and vertebrae to move smoothly through their full range of motion.

Start with small movements and gradually progress to larger ones; think hip circles in both directions, standing pelvic tilts and side bends. Raise your body temperature gradually by increasing the pace of activity. For example, when walking progress from an ordinary pace to walking briskly and when swimming use a float before using full strokes. What you can do in your cardio work will depend on the nature of the back problem, so listen to your body and aim for a small and gradual progression of intensity rather than a no-pain-no-gain approach.

Activities such as recumbent cycling in a gym or on an old-fashioned Schwinn bike may not be the best activities for back-pain sufferers as they can compress the vertebrae. Similarly, it is best to focus on brisk walking rather than jogging or running. As for swimming, breaststroke may not be most appropriate; instead switch to backstroke, front crawl or, easier still, flutter kicks on your stomach holding a float in front of you, keeping your head in line with your spine.

Posture is always important, but drawing in the deep transversal muscles of the abdominals (the muscles you pull when you try on a tight pair of jeans) will help to provide an essential girdle of support in your cardio activity.

When you are cooling down, perform the mobility exercises again but this time gradually reduce the size of the movements.

#56 ^

Thu, Nov-16-06, 00:05

icemanjs4

Senior Member

Posts: 521

Plan: South Beach
Stats: 280/211/200 Male 5' 9"

BF:
Progress: 86%

So I'm trying another experiment this week.

First of all, I discovered jogging. So Saturday I jogged my block. Sunday I went to the gym, and for the first time ever was able to jog a mile straight!! I spent 30 minutes on the treadmill and ran maybe 1.5 miles total. Monday I did a normal workout and used the eliptical. Tuesday I went back to the gym and jogged - between walking and jogging I hit almost 3.5 miles in 42 minutes, including 2.25 miles of jogging. I'm so psyched!!! Then wednesday (today) I went back to the gym for normal workout. That means 5 straight days of excercising. Also, after dinner, I went out for a 30 minute walk a few of those nights. Lets see what happens.

#57 ^

Sat, Nov-18-06, 03:55

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Quote:

Originally Posted by icemanjs4

Congrats on the jogging. Hope you see good results this week

#58 ^

Sat, Nov-18-06, 04:09

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

All you need to know about: pilates

A great article about Pilats ... although it's obviously written for a UK audience, there is some good info that anyone can use:

Quote:

All you need to know about: pilates

Sam Murphy
Saturday November 18, 2006
The Guardian

Getting started

You've almost certainly heard of Pilates, but you may not know exactly what it is. The series of precise, controlled exercises was developed by a German man, Joseph Pilates, as a way of overcoming his own physical shortcomings, caused by childhood ailments. Pilates emigrated to the US in the 1920s and opened a studio in New York, where his method quickly became popular among the dance community. He continued to develop and advance the Pilates method until his death in 1967.

Find a teacher

There is no single UK governing body for Pilates - various organisations certify teachers, and their courses vary. Good bets include teachers trained by The Pilates Foundation (07071 781859, pilatesfoundation.com), Alan Herdman Pilates (020-7723 9953, alanherdmanpilates.co.uk) and Body Control Pilates (020-7379 3734, bodycontrol.co.uk).

Mat v studio

Pilates can be done in two ways. Studio classes use special machines equipped with straps, springs and pulleys to facilitate muscle lengthening and strengthening. Mat-work classes are predominantly equipment-free, perhaps using only basic items such as blocks . Neither is better - indeed Alan Herdman recommends everyone start with mat classes, which are cheaper and more widely available.

Home practice

A book or DVD can be a useful addition to your class practice, but it's best to learn the basic principles from an instructor. Pilates Fitness Beginning Mat Workout (Gaiam, £12.99) or Pilates Body with Lynne Robinson (Firefly, £12.99) DVDs are good for newbies. If you already know the basics, try Darcey Bussell: Pilates for Life (Virgin, £17.99). Bookwise, check out Alan Herdman's Pilates Plus, aimed at 50+ participants or Busy Person's Guide to Pilates (both Gaia). I also like Kellina Stewart's Pilates At Home (£10.99, Carroll & Brown), which is spiral-bound and stands up on the floor for easy reference.

What the expert says ...

Former dancer Alan Herdman set up the UK's first Pilates studio in 1970 after studying in New York with Joseph Pilates' original students. He still teaches as well as writing, lecturing and training instructors in Pilates.

Don't be a purist

There are many different styles of Pilates. Some people criticise nonpurist forms for not being true to Joseph Pilates' original methods, but it doesn't have to be 'classic' Pilates to be good. Remember, Pilates died in 1967 (at the age of 87) - if he was still alive today he would be doing some things differently.

Use your brain as well as your body

Pilates takes focus. Try to 'think' yourself into the body part you are working on. Focus on the process of the exercise rather than the outcome. But don't try too hard: that causes you to tense.

Get your core contractions right

Recruiting and working the deep abdominal muscles - the transversus abdominis and internal obliques - is a key part of Pilates, but many people find it difficult to locate these muscles. Lie on your side, with knees bent, heels in line with spine and a pillow between your thighs. Rest your head on your outstretched arm with your back in a neutral position. Allow your tummy to fall forward - completely relax the muscles. Then, keeping the spine still, slowly draw the abs up and away from the fl oor and in towards the spine. Imagine yourself 'collecting them in'. It's much easier to feel the muscles working in this position than when upright or on your back.

Find the right teacher

It's crucial you find a well-qualified, experienced teacher. Find out where the teacher trained, how long it took, and what their background is. These days, you can almost train to be a Pilates instructor on the internet. If you have specific problems , it's better to have an individual lesson or go to a smaller class where you can get personal attention. Also, if the teacher's style doesn't work for you, look elsewhere.

Breathe easy

There is a lot of focus on the breath in Pilates - we talk about 'lateral' breathing, where you try to breathe more into the back, and some movements are coordinated with breathing patterns. Don't get too hung up on getting the breathing techniques right - the main thing is that you breathe rather than hold your breath.

Be patient

To get the best results, you need to give it time and commitment. And don't try to progress too quickly.

The gear

You can wear pretty much anything to a class, as long as it's comfy and you can move freely. You have bare feet.

The only equipment you really need is a mat. A Pilates mat, such as the Stott Pilates Express mat (£32.99, from Proactive Health, 0870 848 4842, proactive-health.co.uk) is thicker than a yoga mat, to support the spine, and non slip for safety. You may also want a head support (£8.99, from Pilates Plus, 020-8892 3403, pilates-plus.co.uk). Pilates rings (circles), blocks and balls can also be useful. Gaiam's BodyRing Kit contains a 14-inch flexible metal ring to add resistance to mat work and a 40-minute DVD workout (£24.99, from Gaiam Direct, 0870 241 5471, gaiamdirect.co.uk).

You can buy your own 'studio' equipment to use at home . NordicTrack does a basic Reformer for £149 (from CCSports, 0800 783 6032, ccsports-online.co.uk), or you can go the whole hog and spend £2,787 on the Stott Pilates Pro Reformer (from Proactive Health, as before).

On the downside

No discernible aerobic benefits

An American Council on Exercise study found that Pilates elicited a heart rate equating to 54% of subjects' maximum: lower than the recommended guidelines for aerobic training.

Tricky to master

You need to be in it for the long haul.

Expensive

Studio classes can cost £20-£50 a session.

http://www.guardian.co.uk/weekend/s...1951002,00.html

#59 ^

Mon, Nov-20-06, 15:25

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Fitness fanatics, Hollywood-style

This article rather amused me so thought that I'd post it here

Quote:

Fitness fanatics, Hollywood-style

The Independent
London, UK
20 November, 2006

Forget the gym workout. From pole-dancing to playing with samurai swords, celebrities are turning to more exotic exercises. And they are on their way here.
By Andrew Gumbel

One thing Hollywood doesn't lack is an awe-inspiring array of exercise opportunities. Logic, and the natural advantages of southern California, would suggest that the beautiful people spend their time surfing, or riding the 40-mile bike path from Redondo Beach to Malibu, or hiking in the Santa Monica mountains, or swimming in their to-die-for pools with panoramic views of the City of Angels far below.

But logic has nothing to do with it. Exercise fads come and go faster than action-movie sequels. The body-building gyms that Arnold Schwarzenegger championed in the 1970s are old hat. Weight-lifting and crunches aren't glamorous enough. Yoga is fine but too widely known. Even relatively recent trends, such as pilates and spinning, are starting to feel clichéd.

The market, naturally, is driven as much by the fitness gurus and personal trainers as by their clients - all of them jockeying for position and trying their utmost to stand out from the crowd. Here are a few of the crazier things they've come up with - and stand by for them coming to the UK, for what starts in Hollywood crosses the Atlantic eventually.

Gyrotonic

At first sight, a Gyrotonic machine might suggest sexual kinkiness, or the sadistic killing machine in Kafka's In The Penal Colony. It is, in fact, an exercise device, with wood and steel components held together with high-tension springs, permitting more than 1,000 exercise motions in lying, sitting or standing positions. Invented by Juliu Horvath, a Hungarian ballet dancer, the machine is now available in more than 1,200 studios across the world. Madonna and Bjork are fans. The promotional literature features medical as well as fitness vocabulary: "Special attention is paid to increase the functional capacity of the spine, resulting in a superior and well-proportioned body, which is significantly less prone to injuries. It also reduces long-term accumulation of micro trauma... culminating in an organic rejuvenation, increased vitality and vigour." Outside magazine's Adam Skolnick reported: "Afterwards, I was loose and calm, but I couldn't help imagining a dominatrix putting this contraption to good use."

Pole-dancing

One might think the twin disasters of Showgirls and Demi Moore in Striptease in the mid-1990s would have cured Hollywood of any temptation to seek inspiration in the sleazy world of strip joints and lap-dancing, but one would be wrong. A former actress called Sheila Kelley started using strip routines as a workout with her clients in 2001 - to promote "sexual power and a fit body" - and now has seven pole-dancing studios around the US. Kate Hudson, for one, claims to be addicted to the workout, as does Teri Hatcher, one of the stars of Desperate Housewives. "It's not about looking at yourself, it's about finding confidence in your body," says Hatcher. Oprah Winfrey is also said to be a fan.

The Bar Method

No, this is not a new-fangled form of birth-control, or a way of staying in shape while qualifying to be an entertainment lawyer. It is, in fact, an exercise fad spawned almost entirely by mass envy - of Jennifer Lopez's bottom. The New York Times once described it, wryly, as "taking the gluteus to the maximus". It's all about stretching hamstrings and oblique muscles on a ballet bar to develop the perfect posterior (and a few other parts of the anatomy too). Originally developed in the 1960s by Lotte Berk, a German-born dance instructor, and updated since by one of her students, Burr Leonard, it appeals almost exclusively to women including the Olsen twins. It is hard work: the manager of the Bar Method studio in West Hollywood describes the workout as "one hour of hell".

Forza

The name may be Italian, but the inspiration is all oriental: specifically, the notion that it would be a whole lot of fun to wield a Samurai sword, just like Uma Thurman in Kill Bill, and still call it exercise. This is, for the moment, a strictly New York fad, started by an Italian martial artist, Ilaria Montagnani, and modelled on an ancient Japanese swordfighting method called iaido. Practitioners learn cut-and-thrust routines with a 1lb (500g) wooden sword, keeping their knees bent at all times and prancing about to an Asian techno soundtrack. Adam Skolnick, who tried it on behalf of Outside magazine, reports: "After an hour, your forearms and shoulders will burn as if you're a 5.9 climber who just scaled a 5.10. And the rush of wielding a samurai sword - even a wooden one - beats holding a dumbbell."

Budokon

The exercise equivalent of red pepper and garlic pesto hummus, with a little spirituality thrown in for good measure. Budokon combines elements of yoga, karate, jujitsu and tae kwon do - all of it designed to increase upper-body and core strength as well as muscular flexibility. Cameron Shaye, budokon's founding practitioner, calls it "a living art". "It is your waking and your sleeping, your walking and your sitting, your living and your dying," he says. "Budokon is not about gaining ideas. There is nothing to gain from it. It is simply a way. Our way is the Zen way. We are not a religion or a devotional practice. We do not practise to become enlightened. We practise because we are enlightened." That may not make much sense to you or me, but it does to the former Friends stars Jennifer Aniston and Courtney Cox Arquette, who are fans. Not to be confused with Budokan, the Japanese city where Bob Dylan once recorded a famous live album, or even Bokonon, the prophet of a deeply unreliable new religion in Kurt Vonnegut's Cat's Cradle.

Yoga & spinning

You like yoga. You love spinning. Why not combine them into a single workout? That's what Kimberly Fowler, a veteran personal trainer and triathlete who found her vocation while recovering from a debilitating accident, wondered five years ago - and she hasn't looked back since. Clients at her Venice Beach studio have included Robert Downey Jr and Julia Roberts. The spinning (for the uninitiated: a form of indoor bike exercise) involves high-intensity imitation sprints and climbs; the idea is to push muscles to the limit, then iron out the kinks in the follow-up yoga sessions. Fowler herself says YAS "attracts strong, powerful and capable people looking for another way to strengthen and push their physical body. The class is packed with movement start to finish in an effort to get students a great workout, and build strength and flexibility in a one-hour class format". Celebrities aside, the workout also attracts surfers, long-distance runners and Fowler's fellow triathletes.

http://news.independent.co.uk/world...icle1999198.ece

#60 ^

Tue, Nov-21-06, 03:06

Demi

Strong Girls Rock!

Posts: 26,754

Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"

BF:
Progress: 109%

Location: UK

Barefoot in the park

An interesting article about how running barefoot could help prevent injuries:

Quote:

Barefoot in the park

A growing number of athletes claim running barefoot can change their lives and prevent all kinds of injuries. Lucy Atkins looks at the pains and the gains

Tuesday November 21, 2006
The Guardian

Yanni Papastavrou regularly runs nearly nine miles from his home in Leyton, east London, to University College Hospital in central London. The 37-year-old medical research physicist runs 30 to 50 miles a week, has completed the Bristol half-marathon three times and plans to do the Paris marathon next year. One of Nike's best customers? Hardly. Since December 2004 he has done all his running - anywhere from the Welsh mountains to Tottenham Court Road - shoeless. He is one of a growing number of "barefooters" who are claiming that kicking off your trainers can change your life.

Papastavrou suffered from a painful iliotibial band injury (ITB or "runner's knee") and was on the point of giving up running when he came across a website called RunningBarefoot.org, set up by Ken Bob Saxton, a shoeless marathon runner from California. "Barefoot Ken Bob", a 51-year-old computer technician, has just completed his 55th barefooted marathon. He believes that kicking your trainers can prevent all sorts of injuries. Papastavrou agrees: "I have not experienced any of the crippling overuse injuries I used to get when running in shoes."

Such injuries can be debilitating. Elaine Bruce, 27, an IT consultant from Worthing, West Sussex, was suffered severe pain from plantar fasciitis (a common runner's ailment in which the tissues on the foot become overstretched, inflamed and sometimes acutely sore). She, too, found Barefoot Ken Bob. "Within a few days of being barefoot the pain had gone," she says. "I've been basically fine ever since." While living in London, she would run shoeless from her job in Vauxhall, south of the river, to her home in Hampstead, north London, twice a week. "I got some looks and children shouted things. But British people are generally very polite." Now she runs pain-free by the sea.

Barefoot runners and hikers claim on websites and blogs that removing their footwear cured anything from bursitis to herniated discs, knee, ankle and foot problems. Do these people have a valid medical point when they say trainers are bad for you? Professional athletics coaches have long used barefoot running as a foot-strengthening exercise, and runners such as Zola Budd and the two-time Olympic marathon champion Abebe Bikila competed shoeless. Dr Sharon Dixon, a senior biomechanics lecturer at the University of Exeter, says: "While there is no conclusive research evidence that barefoot running is better for your performance or your body, there is definitely a key difference in the way you run."

Of the 206 bones in the adult human skeleton, 52 are in the feet. Barefooters argue that running in trainers squashes these bones. "In cushioned trainers most people's feet hit the ground on the outside edge of the heel then roll inwards," says Dixon. This is called 'pronation'. Many runners' injuries are linked with a large amount of pronation. And the more cushioned the running shoe, the more pronation there is likely to be."

This seems like heresy in the world of athletics footwear. Loud marketing campaigns tell us that elaborately cushioned - and priced - shoes are safest, fastest, best. "This is not the case," adds Dixon. "There is no evidence that increased cushioning provides more protection. In fact, evidence suggests that running shoes can actually make some people more susceptible to injuries such as Achilles tendinitis or anterior knee pain because the cushioning makes the foot less stable."

Barefooters argue that running shoes also encourage you to "pound the pavement", causing joint stress. Barefoot, you land softly on the forefoot, naturally flexing your knees to absorb the shock. "The big advantage is the pain we can feel with each and every step if we run badly, as most people do with shoes," says Barefoot Ken Bob. "It's this pain, or feedback, that teaches us to run more gently, almost immediately." This, barefooters argue, reduces injury. "There is no solid research evidence that this is the case," says Dixon. "But certainly barefoot runners adjust their running style when the foot hits the ground."

Running with no shoes does, however, sound painful and potentially grubby. "The soles of your feet contain masses of nerve endings," says Mike O'Neill, a podiatric surgeon and spokesman for the Society of Chiropodists and Podiatrists. "Abrasions and puncture wounds are a very real risk."

Papastavrou - who cleans his feet with a Brillo pad - says they quickly became tough and the worst thing he has trodden on is a bramble up a mountain in North Wales. As for the cosmetics, says Bruce, "My feet are leathery, but they are smooth and don't have callouses. Pavement exfoliation is amazing."

Nike and Puma have recently produced shoes that mimic the "barefoot" action, while offering basic protection against hazards such as dog faeces and broken glass. Real enthusiasts can even buy the Vibram FiveFingers, a lightweight glove-style shoe that is little more than a rubber shield for the foot. But do such gimmicks work? "Tests on Nike's 'Free' shoe showed that it did strengthen certain muscles in the foot," says Dixon. "But there is no research to show this improves performance."

What is more, if you simply take off your trainers and run five miles, you could do serious damage, O'Neill warns. "If shod runners take off their shoes and run as normal, they could risk shock absorption problems as their heel hits the floor. There is also a high risk of stress fractures, shin splints or knee problems." The older you are, the higher this risk. As you age, your feet and muscles lose their ability to absorb shock. "Start short, start slow, build gradually," advises Barefoot Ken Bob. "It isn't simply a matter of toughening the soles. The muscles, tendons and ligaments inside the foot are most certainly weak."

He organises shoeless gatherings near his home at which barefooters splash in the ocean together, wallow in hot tubs or enjoy his home-made "barefoot smoothies". Perhaps shoeless life is not so crazy after all - particularly if you live in California.

http://www.guardian.co.uk/health/st...1953153,00.html